Đi bộ, chạy bộ: Đừng chạy theo số bước
Đi bộ, chạy bộ giúp cải thiện sức khỏe thể chất và tinh thần, nhưng vận động quá sức có thể làm tăng nguy cơ chấn thương. Thay vì chạy theo số bước, quãng đường hay thành tích trên thiết bị theo dõi, mỗi người cần lựa chọn cường độ phù hợp với thể trạng và bảo đảm thời gian phục hồi.
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